Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
*Athletes try to come in a couple of minutes early to start the warm-up.
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Metcon
Metcon (Time)
Partner WOD
Grace (30 Clean and Jerks)
2 minutes Max Effort Wall Balls
Isabel (30 snatches)
2 minutes Max Effort Wall Balls
Annie (50-40-30-20-10 Dubs and ab mat sit ups)
2 minutes max effort wall balls
Continue until Karen is finished
Alpha Team Extra Work
Metcon (20 Rounds for reps)
EMOM20
odd – 5x Bench 225/155
even – 5x Deadlifts 315/225
Metcon (AMRAP – Rounds and Reps)
AMRAP18
25 KB Swings 70/53
50 Double Unders
25 TTB
50 Double Unders
25 Front Squats 95/65
CROSSFIT GROWL 